Lunch box- Egg veg sauce gravy

Lunchbox- Egg veg sauce gravy

Lunchbox- Egg veg sauce gravy
Preparation time- 03 mins
Cooking time- 10mins 
Total time- 13 mins

Ingredients for egg veg sauce gravy:

1. Oil-1 Tsp
2. Onion chopped- 1 no.
3. Garlic and ginger chopped- 1 tsp
4. Turmeric powder- 1/2 tsp
5. Chili powder- 1 tsp
6. Corn flour-3 tsp
7. Lemon juice/Vinegar- 1/2 tsp
8. Chopped beans, potato and carrot- 1 cup in total
9. Curry and coriander leaves- as needed
10. Salt- as needed
11. Boiled egg- 2 no.

Method:

Step 1: Boil the vegetables by adding salt, strain the excess water (you can use it as a stock for making gravy) and keep it aside.
In a pan, pour oil, add onion, garlic, ginger and curry leaves and sort it well. Add turmeric, chili, and cornflour too. Sort it well for a few minutes. 

Step 3: After that add 100 ml of stock water and boiled vegetables, mix it well and cover with a lid. Let it cook it on a medium flame for 05 minutes. After that remove the lid, stir it well once again and let it cook open for three minutes. Add lemon juice drop by drop and check the taste and balance it by adding salt and a pinch of sugar. Add coriander leaves and egg too. Allow it to cool in open air. After that, you can cover with a lid. 

Lunchbox- Sambar rice/ A healthy combo veg dish 

To know the preparation of lemon pickle, please visit: Lemon pickle with preservation of Vitamin C

Tips and warnings

• Do not pack warm foods in the lunch box.
• Put all vegetables including onion in the water for 1 hour for dilution of pesticides. 
• For easy peeling of ginger, garlic, and onion, soak in water for a few minutes. 
• You can chop all vegetables and keep it in an airtight container in the fridge in the night for next day lunch. You can peel onion, garlic, ginger and keep it the fridge too. Do not slice it. 

Suggestions

Diet for kids

• Avoid chili, as it contributes to acidity

Antenatal diet

• Avoid chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase the hemoglobin level

Diet for lactating mothers

• Avoid chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase the hemoglobin level 

Postnatal diet

• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase the hemoglobin level 

Diet for diabetic persons

• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Avoid egg yolk

Diet for hypertensive persons

• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Diet for cardiac persons

• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Avoid egg yolk

Lunchbox- Egg omelet gravy

Lunchbox- Egg omelet gravy

Lunchbox- Egg omelet gravy

Preparation time- 5 mins
Cooking time-  20 mins 
Total time- 25 mins

Ingredients :

1. Eggs-3 no.
2. Oil-3 tsp
3. Mustard-1/2 tsp
4. Ginger chopped- 1 tsp
5. Garlic chopped-2 tsp
6. Chili Powder- 1 teaspoon
7. Turmeric Powder- 1/2 teaspoon
8. Coriander Powder- 2 tsp
9. Onion- 2 no. (Medium size, sliced)
10. Curry leaves- as needed
11. Coriander leaves- as needed
12. Coconut milk- 1 glass (optional)  
13. Salt - as needed

Method:

Step 1: Take a pan, pour oil and add mustard seeds when it gets warm in low flame. Add ginger, garlic, onion and curry leaves and fry till onion gets golden brown color.

Step 2: Add turmeric, chili and coriander powder, mix it very well in low flame.

Step 3: Then, add coconut milk or water and salt, mix it very well, cover with a lid and keep it in low flame for 5-7 minutes. Then, break the eggs directly into the gravy. Cover with a lid and cook it for 5 minutes. After that, you open it and allow it to cool. Finally, you can garnish with coriander leaves too.

Suggestions

Diet for kids

• Reduce chilli, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Haemoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Haemoglobin level

Diet for lactating mothers

• Reduce chili powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Haemoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Haemoglobin level

Diet for diabetic persons

• Reduce chili powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk

Diet for hypertensive persons

• Reduce chili powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk 

Diet for cardiac persons

• Reduce chili powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk

Ayila manga curry/Mackerel in mango gravy

Ayila manga curry/Mackerel in mango gravy

Ayila manga curry/Mackerel in mango gravy
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients :

1. Ayila/Mackerel-500 gm
2. Onion- 2 no. (Sliced)
3. Mustard seeds- 1 tsp
4. Fenugreek seeds- 1/2 tsp
5. Cumin seeds- 1/2 tsp
6. Garlic and ginger- 5 tsp
7. Kashmiri chili powder- 4 tsp
8. Curry leaves as needed
9. Turmeric powder-2 Tsp
10. Coriander powder- 4 tsp
11. Mango- 10 pieces (depends on sour taste you need)
12. Salt- as needed 
13. Oil-2 tsp  

Method:

Step 1: Take a pan, pour oil and warm it on the medium flame. Add mustard, cumin and fenugreek seeds and let it splutter. Add onion, ginger, and garlic and sort it well till becomes golden brown color. Then, add all powders and mix it well for a few minutes. Add water and let it boil for a few minutes. Add salt and mango pieces too. Then, add fish pieces and let it cooked for about 15 minutes in low flame by covering a lid.

Step 2: Let it cooked for a few minutes by open, in between stir it well very slowly. Allow it to cool. Then, you make it tasty by adding salt and a pinch of sugar to balance all flavors if needed.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• Suggested limited intake of gravy

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure(It's a precautionary measure)

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Reduce oil, as it increases cholesterol level
• Suggested limited intake of gravy

Egg in red chili sauce

Egg in red chili sauce

Egg in red chili sauce

Preparation time- 5 mins
Cooking time-  20 mins 
Total time- 25 mins

Ingredients :

1. Boiled eggs-3 no.
2. Oil-3 Tsp
3. Mustard-1/2 Tsp
4. Ginger chopped- 1 Tsp
5. Garlic chopped-2 Tsp
6. Kashmiri Chili Powder- 1 teaspoon
7. Turmeric Powder- 1/2 teaspoon
8. Coriander Powder- 2 Tsp
9. Corn flour- 2tsp
10. Onion- 2 no. (Medium size, sliced)
11. Curry leaves- as needed
12. Coriander leaves- as needed
13. Lemon juice-1/2 tsp
14. Sugar- 1 Tsp
15. Salt - as needed

Method:

Step 1: Take a pan, pour oil and add mustard seeds when it gets warm in low flame. Add ginger, garlic, onion and curry leaves and fry till onion gets golden brown color (This stage is really important and should not get burned)

Step 2: Add turmeric, chili and coriander powder, mix it very well in low flame.

Step 3: Then, add water and salt, mix it very well, cover with a lid and keep it on low flame for 5-7 minutes. Then you mix corn flour to 3 tsp of water and add to the boiling mixture. Let it boil for a few minutes. By the time, add sugar and lemon juice and look at the balanced diet. Which one do you feel that less, add salt or sugar accordingly. Finally, you can garnish with coriander leaves too.

Suggestions

Diet for kids

• Reduce chilli, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Hemoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Hemoglobin level

Diet for lactating mothers

• Reduce chili powder, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Hemoglobin level

Postnatal diet

• Reducechilii, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Hemoglobin level

Diet for diabetic persons

• Reduce chilli powder, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk

Diet for hypertensive persons

• Reduce chilli powder, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk 

Diet for cardiac persons

• Reduce chilli powder, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk      

Beef curry/ beef chili gravy

Beef curry/ beef chili gravy

Beef curry/ beef chili gravy
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients :

1. Beef (cube sized) - 500 gm
2. Rice Bran Oil- 50ml
3. Mustard seeds- 1 tsp
4. Cumin seeds- 1 tsp
5. Onion- 3 no. (Sliced)
6. Tomato- 1 no.(Sliced)
7. Turmeric powder- 2 Tsp
8. Coriander powder-6 Tsp
9. Garam masala- 2 tsp
10. Chili powder- 4 Tsp
11. Garlic- 20 no.
12. Ginger big size- 1 no. (Chopped) 
13. Salt- as needed

Method:

Step 1: In a pressure cooker, take washed beef pieces, add salt and keep it on medium flame till you get 4-5 whistles. 

Step 2: Pour oil into a pan and warm it on medium flame. Add mustard and cumin seeds in the same pan, after a few seconds, add garlic, ginger, onion, tomato and curry leaves, and fry it well. Add turmeric, coriander, garam masala and chili powder and sort it well for a few seconds. Add cooked beef and mix it nicely. Let it cooked for 10 minutes. Don't forget to stir it well in between. Add water and salt if needed. 

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested very limited intake

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Postnatal diet

• No suggestions

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested very limited intake

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure
• Suggested very limited intake

Diet for cardiac persons

• Suggested very limited intake
• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Beef chili pickle

Beef chili pickle

Beef chili pickle
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients :

1. Beef (cube sized) - 500 gm
2. Gingely Oil- 50ml
3. Mustard seeds- 1 tsp
4. Turmeric powder- 3 Tsp
5. Chili powder- 6 Tsp
6. Garlic- 20 no.
7. Ginger- 1 no. (Chopped) 
8. Salt- as needed
9. Vinegar- as needed 
10. Pepper powder- 1tsp 

Method:

Step 1: In a pressure cooker, take washed beef pieces, add salt and keep it on medium flame till you get 4-5 whistles. 

Step 2: Take cooked beef pieces and marinate with chili powder (1 tsp), pepper powder(1/2 tsp),garam masala(1/2 tsp) and turmeric powder(1/2 tsp). 
Pour oil into a pan and warm it on medium flame. Fry marinated beef pieces and keep it aside. Add mustard seeds in the same pan, after a few seconds, add garlic, ginger and curry leaves, and fry it well. Add turmeric powder and chili powder and sort it well for a few seconds. Add fried beef pieces and salt, mix it nicely.

Step 2: Let it cooked for a few minutes, in between stir it well. Do not cover with a lid. Switch off the flame. Finally, add vinegar and mix it well.

Tips and warnings

• Keep it in an airtight glass jar
• Use a dry spoon for serving
• Avoid contact with water 

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Reduce oil and salt also
• Suggested very limited intake, as it contains vinegar

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested very limited intake, as it contains vinegar

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested very limited intake, as it contains vinegar

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested very limited intake, as it contains vinegar

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure

Diet for cardiac persons

• Suggested very limited intake
• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Fish dum biriyani

Fish dum biriyani

Fish dum biriyani
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for fish fry :

1. Tuna fish (Curry cut) without skin- 250gm
2. Pepper powder- 1 tsp
3. Turmeric powder- 1 tsp
4. Kashmiri chili powder- 2 tsp
5. Salt- as needed
6. Oil- as needed.

Ingredients for fish masala :

1. Oil- 3 tsp (Can use ghee/clarified butter also)
2. Cinnamon-1 
3. Cloves-2
4. Nutmeg-1 
5. Onion- 3 no.(Sliced)
6. Turmeric powder- 1 tsp
7. Kashmiri chili powder- 2 tsp
8. Coriander powder-1 tsp
9. Garam masala- 1 tsp
10. Curd- 5 tsp
11. Sugar- 1/2 tsp
12. Salt- as needed
13. Fried raisins and cahsews- as needed

 ingredients for cooking rice:

1. Biriyani rice- 2 cups
2. Water- 5 cups
3. Sliced fish pieces- 100 gm
4. Lemon juice- 1 tsp
5. Oil- 1 tsp
6. Cinnamon- 1 
7. Cloves- 1

Method:

Fish fry:

Step 1: In a bowl, take tap water, add salt and vinegar and put cleaned tuna pieces for 30 minutes. 

Step 2: After 30 minutes, take fish pieces, keep it to drain water for 10 minutes. Keep a portion of fish pieces to prepare the fish stock. Then, put all powders and salt together on the top of tuna, apply all over the tuna. Please remember that do not add water. Keep it in the fridge for 10 minutes.

Step 3: Take a pan, pour oil when it gets warm on medium flame, put tuna pieces. After 10 minutes, turn it to another side.
Biriyani rice:
Step 1: Wash the rice very well and soak the rice in water for 15 minutes. Boil five glasses of water, add lemon juice, salt, oil and fish pieces. After that add rice and stir it occasionally till it gets cooked. Then, you strain the water and spread the rice in the flat vessel to get cooled. 
Biriyani rice masala:

Step 1: In a pan, pour oil/butter/ghee, add cinnamon, clove, and nutmeg. After that add onion, fry it nicely till it gets brown color. Add sugar and salt too. Add all powders and mix it well for a few minutes. Then, add curd and allow it mix and cook well. Add fried fish pieces too. 
Fish dum biriyani:


Step 1: Take a flat pan and keep it on low to medium flame. On the top of it,  keep a thick pan, put a portion of fish masala, then rice and fried dry fruits, then, keep a portion of masala and rice alternatively. Cover the pan with a lid and paste aluminum foil paper on the side to seal it. Keep it for 10-15 minutes. Serve as warm.

Fish dum biriyani

Suggestions

Diet for kids

• Reduce chili and garam masala, as it contributes to acidity
• Suggested limited intake and encourage the kids to drink plenty of water to prevent constipation or digestion problems.

Antenatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage the pregnant mothers to drink plenty of water to prevent constipation or digestion problems.

Diet for lactating mothers

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage the them to drink plenty of water to prevent constipation or digestion problems.

Postnatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for diabetic persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for hypertensive persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for cardiac persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested very limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Sardine onion gravy/ curry/ mathi curry

Sardine onion gravy/ curry/ mathi curry

Why should you include sardine with gravy on your family table once in a week?

1. High in Omega 3 fatty acids and helps to prevent heart diseases
2. Helps to reduce bad cholesterol and triglycerides in the body
3. High source of vitamins and minerals, essential for bone health
4. Enhances the memory power
5. High in Selenium, acts as antioxidant in the body and helps in detoxification process
6. Helps to prevent thyroid disorders
7. Defends against mood disorders especially depression
8. Controls blood sugar level
9. Enhances the immunity power of the body
10. This menu is healthier than fried sardines

Sardine onion gravy/ curry/ mathi curry
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients :

1. Sardine/ mathi-500 gm
2. Onion- 2 no. (Sliced)
3. Mustard seeds- 1 tsp
4. Fenugreek seeds- 1/2 tsp
5. Cumin seeds- 1/2 tsp
6. Garlic and ginger- 5 tsp
7. Kashmiri chili powder- 4 tsp
8. Curry leaves as needed
9. Turmeric powder-2 Tsp
10. Coriander powder- 4 tsp
11. Kudam puli/Malabar tamarind- 2no.(Soaked in water for 10 minutes)
12. Salt- as needed 
13. Oil-2 tsp  

Method:

Step 1: Soak malabar tamarind and one tsp salt in one glass of warm water and keep it aside.
Take a pan, pour oil and warm it on the medium flame. Add mustard, cumin and fenugreek seeds and let it splutter. Add onion, ginger, and garlic and sort it well till becomes golden brown color. Then, add all powders and mix it well for a few minutes. Add tamarind water according to your sour taste and let it boil for a few minutes. Add salt too. Then, add fish pieces and let it cooked for about 15 minutes in low flame by covering a lid.

Step 2: Let it cooked for a few minutes by open, in between stir it well very slowly. Allow it to cool. Then, you make it tasty by adding salt if needed.

Suggestions

Diet for kids

• Reduce chili/tamarind, as it contributes to acidity

Antenatal diet

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• Suggested limited intake of gravy

Diet for lactating mothers

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Postnatal diet

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Diet for diabetic persons

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure(It's a precautionary measure)

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Reduce oil, as it increases cholesterol level
• Suggested limited intake of gravy